Constipation: Causes and Dietary Solutions

Constipation

Nutritionist: I have been experiencing constipation frequently lately, but I drink a beverage made from psyllium husk every day.
Why is it still so difficult to have a bowel movement? A few days ago, I had a latte, and since then, I have started to be constipated.
Could this be the main reason? I drink about 3000cc of water daily and consume an adequate amount of fruits and vegetables, so why am I still constipated?

Wawa, 10~19 year old female. Ask Date: 2005/02/01

Dr. Liu Yulai reply Nutrition

Hello, the reasons for constipation can be categorized as follows:
1.
Neurogenic constipation - This type includes constipation due to voluntary control issues, such as ignoring the urge to defecate due to time constraints, or constipation caused by excessive gastrointestinal tension due to anxiety.
Psychological factors like severe sadness can increase adrenaline secretion, which in turn inhibits gastrointestinal motility, leading to constipation.
2.
Muscle-related constipation - This can occur due to the overuse of laxatives or weakness of the voluntary muscles responsible for defecation, among other causes.
If you have tried increasing your intake of vegetables and fluids, engaging in moderate exercise, consuming 1-2 grams of probiotics daily, and performing abdominal massages without success, it is advisable to consult a gastroenterologist.

Wishing you all the best,
Liu Yu-lai, Dietitian, National Taiwan University Hospital Yunlin Branch.

Reply Date: 2005/02/01

More Info

Constipation is a common gastrointestinal issue that can be frustrating and uncomfortable. It is defined as having fewer than three bowel movements per week, and it can be caused by a variety of factors, including dietary habits, lifestyle choices, and underlying medical conditions. Understanding the causes of constipation and implementing dietary solutions can significantly improve bowel regularity.

Causes of Constipation
1. Dietary Factors: A diet low in fiber is one of the most common causes of constipation. Fiber helps to add bulk to the stool and promotes regular bowel movements. Even if you are consuming fruits and vegetables, if they are not high in fiber or if your overall fiber intake is insufficient, you may still experience constipation.

2. Dehydration: While you mentioned drinking 3000cc of fluids daily, it’s essential to consider the type of fluids consumed. Caffeinated beverages, such as lattes, can have a diuretic effect, potentially leading to dehydration. Additionally, if the majority of your fluid intake is not water, it may not be as effective in preventing constipation.

3. Physical Activity: A sedentary lifestyle can contribute to constipation. Regular physical activity stimulates the digestive system and helps move food through the intestines.

4. Medications: Certain medications, including some pain relievers, antidepressants, and iron supplements, can cause constipation as a side effect.

5. Stress and Anxiety: Psychological factors can also play a role in bowel regularity. Stress can affect the gut-brain axis, leading to changes in bowel habits.

Dietary Solutions
1. Increase Fiber Intake: Aim for a daily fiber intake of 25-30 grams. Incorporate high-fiber foods such as whole grains (oats, brown rice, whole wheat bread), legumes (beans, lentils), fruits (berries, apples, pears), and vegetables (broccoli, carrots, leafy greens). Gradually increase fiber intake to avoid gas and bloating.

2. Stay Hydrated: While you are drinking a significant amount of fluids, ensure that a large portion of it is water. Aim for at least 8-10 cups of water daily, and consider drinking warm water or herbal teas, which can help stimulate bowel movements.

3. Limit Processed Foods: Processed foods often lack fiber and can contribute to constipation. Reduce intake of fast foods, snacks, and sugary beverages.

4. Probiotics: Incorporating probiotics into your diet can help balance gut bacteria and improve digestive health. Foods like yogurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics.

5. Regular Meal Patterns: Eating meals at regular intervals can help regulate bowel movements. Try to establish a routine that includes three meals and healthy snacks.

6. Physical Activity: Engage in regular exercise, such as walking, jogging, or yoga. Aim for at least 30 minutes of moderate exercise most days of the week.

Conclusion
If you continue to experience constipation despite making dietary changes, it may be beneficial to consult with a healthcare professional. They can help identify any underlying issues and recommend appropriate treatments. Additionally, keeping a food diary can help you track your fiber intake and identify any foods that may be contributing to your symptoms. Remember, addressing constipation often requires a multifaceted approach, combining dietary changes, hydration, physical activity, and stress management.

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